How to stop eating at night safely
November 12, 2020 1:58 PM Subscribe
(Possible trigger warning for disordered eating issues.)
I eat fairly well most of the day, until after dinner. I need some new ideas to help me stop doing this. Thanks in advance.
So I guess I am developing "night eating syndrome" maybe. I don't starve myself during the day. I have done low carb but not every meal. I can get overly obsessive with diet so I try to just eat mostly healthy and not forbid myself anything but the nighttime eating is probably the only reason I am still chubbier than I want to be. I try to eat a salad every day.
I snack in front of the TV, and have developed a habit of wanting a bedtime snack, but I suspect my portions aren't sized for a snack.
I read that physical movement is only 30% of your calorie expenditure, and that exercise doesn't really affect weight as much as what you choose to eat. Which makes sense, but is also disappointing as I was hoping to eat whatever I want and maintain physical activity to counteract it. Apparently as you age that isn't likely to work.
So now I have a conundrum. My eating habits aren't great, but I don't want to develop disordered eating of a different form. I guess I need some new ideas for behavior change and maybe also ideas for bedtime snacks that are not going to make me get fatter, or do I just stop the habit of snacking before bed entirely and eat a bigger dinner? I struggle to eat a large breakfast but could increase calories either at lunch or dinner. I've never hard this problem but working from home has changed a few things I guess.
I am aware that willpower drops as the day goes on. I'm aware that I need to remove the temptation altogether to avoid overeating. But I have a kid and others in my house who buy what they want so I still have junk available. Even though there's junk food, I tend to eat fairly healthy snacks I think:
sweet potato chips and hummus
pita and hummus
whole grain cereal with almond milk
Cheese
Popcorn (must use tons of butter due to a medical condition that makes it hard to eat dry foods)
Fruit and nuts
Yogurt
(But I also have the secret stash of bedroom snacks that includes too much chocolate.)
Anyway, I guess I need some tools for change and some fresh ideas for eating after dinner. We eat dinner around 6 and I'm often awake until 11, so it's probably reasonable to have a snack just maybe earlier? Hope me please.
So I guess I am developing "night eating syndrome" maybe. I don't starve myself during the day. I have done low carb but not every meal. I can get overly obsessive with diet so I try to just eat mostly healthy and not forbid myself anything but the nighttime eating is probably the only reason I am still chubbier than I want to be. I try to eat a salad every day.
I snack in front of the TV, and have developed a habit of wanting a bedtime snack, but I suspect my portions aren't sized for a snack.
I read that physical movement is only 30% of your calorie expenditure, and that exercise doesn't really affect weight as much as what you choose to eat. Which makes sense, but is also disappointing as I was hoping to eat whatever I want and maintain physical activity to counteract it. Apparently as you age that isn't likely to work.
So now I have a conundrum. My eating habits aren't great, but I don't want to develop disordered eating of a different form. I guess I need some new ideas for behavior change and maybe also ideas for bedtime snacks that are not going to make me get fatter, or do I just stop the habit of snacking before bed entirely and eat a bigger dinner? I struggle to eat a large breakfast but could increase calories either at lunch or dinner. I've never hard this problem but working from home has changed a few things I guess.
I am aware that willpower drops as the day goes on. I'm aware that I need to remove the temptation altogether to avoid overeating. But I have a kid and others in my house who buy what they want so I still have junk available. Even though there's junk food, I tend to eat fairly healthy snacks I think:
sweet potato chips and hummus
pita and hummus
whole grain cereal with almond milk
Cheese
Popcorn (must use tons of butter due to a medical condition that makes it hard to eat dry foods)
Fruit and nuts
Yogurt
(But I also have the secret stash of bedroom snacks that includes too much chocolate.)
Anyway, I guess I need some tools for change and some fresh ideas for eating after dinner. We eat dinner around 6 and I'm often awake until 11, so it's probably reasonable to have a snack just maybe earlier? Hope me please.
The only way to stop myself from snacking too much before bed is to NEVER snack before bed. I eat a good dinner and dessert (every night, but I try to keep it small unless it’s an occasion) and then that’s it. No more food or drinks (except plain tea or water) until tomorrow. If I ever veer away from this I inevitably bounce from salty smack to sweet snack and then feel slightly sick and gain weight.
I cannot emphasize enough how important the good dinner and dessert are, if your dinner is unsatisfactory you will be much more tempted to snack. Bonus, I sleep much better when I don’t snack at night. Good luck!
posted by chocotaco at 2:19 PM on November 12, 2020 [16 favorites]
I cannot emphasize enough how important the good dinner and dessert are, if your dinner is unsatisfactory you will be much more tempted to snack. Bonus, I sleep much better when I don’t snack at night. Good luck!
posted by chocotaco at 2:19 PM on November 12, 2020 [16 favorites]
I had to nix TV snacks a long time ago, it's just such an uncontrollable habit that tends to self-escalate. It starts as "I have a small snack during the TV Time" and grows to "I snack while watching TV, the entire time."
If 6 is the time that works for everyone else's dinner, you'd be better off making yourself a small portion of seconds to eat around 8, or maybe pre-prep something like a protein-heavy smoothie that you can store in one-per-night portions to have around that time, and maybe eat with a spoon instead of a straw so a) you get ice cream vibes b) you can only go so fast through it. And then yeah, brush your teeth when you're done.
Most of the snacks you list are super carby, and that's bad for satiation and prone to make your blood sugar bounce and drop so that you get hungry again.
This is going to be largely a willpower game, or at least a situation where you change the narrative rather than fix the problem with some perfect food or eating behavior, which some of us with EDs are prone to magical thinking about. My best solution for me is eating a bit later and if I actually get hungry again (very rare, and I make a note of it if it happens because it means I need to do something different with that dinner meal if I make it again) I go in the kitchen and get a small serving of protein and eat it in there and clean any dish I dirtied and go back to the couch or go to bed afterwards, so that it's not a comfort event but just a task. I tend to take a fresh glass of water with me back to the couch as well, since I know I'm prone to reading hungry when I'm actually thirsty.
posted by Lyn Never at 2:25 PM on November 12, 2020 [9 favorites]
If 6 is the time that works for everyone else's dinner, you'd be better off making yourself a small portion of seconds to eat around 8, or maybe pre-prep something like a protein-heavy smoothie that you can store in one-per-night portions to have around that time, and maybe eat with a spoon instead of a straw so a) you get ice cream vibes b) you can only go so fast through it. And then yeah, brush your teeth when you're done.
Most of the snacks you list are super carby, and that's bad for satiation and prone to make your blood sugar bounce and drop so that you get hungry again.
This is going to be largely a willpower game, or at least a situation where you change the narrative rather than fix the problem with some perfect food or eating behavior, which some of us with EDs are prone to magical thinking about. My best solution for me is eating a bit later and if I actually get hungry again (very rare, and I make a note of it if it happens because it means I need to do something different with that dinner meal if I make it again) I go in the kitchen and get a small serving of protein and eat it in there and clean any dish I dirtied and go back to the couch or go to bed afterwards, so that it's not a comfort event but just a task. I tend to take a fresh glass of water with me back to the couch as well, since I know I'm prone to reading hungry when I'm actually thirsty.
posted by Lyn Never at 2:25 PM on November 12, 2020 [9 favorites]
We also eat dinner earlier but I'm a night owl. What's worked best for me is making 8 p.m. my cutoff and any post-dinner eating has to be hunger-related rather than something intended to alleviate mouth boredom. Meaning, a few slices of deli meat and a handful of baby carrots IF I'm hungry, as opposed to popcorn, ice cream, or even cereal or toast (which are definitely treats for me).
It sounds like maybe you're just not getting enough food during the day and the stretch between dinner and bedtime is too large. Good ideas above, and maybe make your bedroom off-limits for food to add an extra barrier.
posted by stellaluna at 2:59 PM on November 12, 2020 [1 favorite]
It sounds like maybe you're just not getting enough food during the day and the stretch between dinner and bedtime is too large. Good ideas above, and maybe make your bedroom off-limits for food to add an extra barrier.
posted by stellaluna at 2:59 PM on November 12, 2020 [1 favorite]
Stop eating while watching tv. That tends to be really mindless eating, more about habit than hunger or nutrition. Get rid of the secret stash and any foods you have around where you tend to have the least amount of impulse control. What those foods are might change over time. (I went through a phase where I was eating cereal at night so I stopped buying that brand of cereal.) The foods you listed are the kinds of things that sound healthy but might not really be all that healthy, especially if they have a ton of sugar and/or salt. Cereal and yogurt and almond milk can have a high added sugar content. Do you think you are craving carbs? Salt? Sugar? See if you can figure it out. A food log can help.
Also, I say skip the bedtime snack completely. It'll take some willpower at first but your body should adjust quickly because I think it's more a mental habit than physical need. You can also change the food you eat. From now on, after dinner, you can eat only foods with no added salt or sugar, for example. So, fruit is fine, as are veggies. Have a glass of milk if it has no extra sugar, or some unsalted nuts. But that's only if you feel hungry; sometimes we have to re-set ourselves to actually know what that means.
If you want a nighttime ritual and/or a treat while watching tv, then start cultivating a taste for flavored herbal teas, or maybe some rooibos tea with a bit of (no extra sugar) milk or cream. Fat is okay because it is satiating, but no sugar/fat combinations.
Other people are buying junk food, you say, but have you had a conversation about this? I once lived with someone who baked my favorite kind of cookies all the time and bought ice cream on the regular, both foods that are hugely tempting to me. You want to do what you can to get the most tempting stuff out of the house, and it may mean some compromises with loved ones (and not buying stuff for the kid that's really tempting to you too).
You can also track what you eat, either in a paper journal or app. That really does tend to help.
I was hoping to eat whatever I want and maintain physical activity to counteract it.
Well, right, but, weight training is a big help. Do you do any kind of resistance training with bodyweight or weights? As we get older, it's harder and harder for our bodies to maintain muscle. Resistance training and increasing the amount of muscle mass you have can make a big difference.
And more generally, try swapping out one or two nights of TV with an extra walk.
posted by bluedaisy at 3:05 PM on November 12, 2020 [6 favorites]
Also, I say skip the bedtime snack completely. It'll take some willpower at first but your body should adjust quickly because I think it's more a mental habit than physical need. You can also change the food you eat. From now on, after dinner, you can eat only foods with no added salt or sugar, for example. So, fruit is fine, as are veggies. Have a glass of milk if it has no extra sugar, or some unsalted nuts. But that's only if you feel hungry; sometimes we have to re-set ourselves to actually know what that means.
If you want a nighttime ritual and/or a treat while watching tv, then start cultivating a taste for flavored herbal teas, or maybe some rooibos tea with a bit of (no extra sugar) milk or cream. Fat is okay because it is satiating, but no sugar/fat combinations.
Other people are buying junk food, you say, but have you had a conversation about this? I once lived with someone who baked my favorite kind of cookies all the time and bought ice cream on the regular, both foods that are hugely tempting to me. You want to do what you can to get the most tempting stuff out of the house, and it may mean some compromises with loved ones (and not buying stuff for the kid that's really tempting to you too).
You can also track what you eat, either in a paper journal or app. That really does tend to help.
I was hoping to eat whatever I want and maintain physical activity to counteract it.
Well, right, but, weight training is a big help. Do you do any kind of resistance training with bodyweight or weights? As we get older, it's harder and harder for our bodies to maintain muscle. Resistance training and increasing the amount of muscle mass you have can make a big difference.
And more generally, try swapping out one or two nights of TV with an extra walk.
posted by bluedaisy at 3:05 PM on November 12, 2020 [6 favorites]
I tend to have nighttime boredom snacking issues when I'm watching TV or reading or internetting unless I have something to do with my hands. Most ambitious: knitting. Least ambitious: playing very low-effort phone games with the brightness almost all the way down. Which one I go for depends on whether I'm watching something very visual, or whether it's something talky where my eyes can be on my project.
That said, if meal planning and rough, ballpark calorie counting don't trigger disordered eating for you, there's nothing wrong with budgeting for a snack in the evening if you want to make it a priority. The trick is staying honest with yourself and making it slightly inconvenient to go get extra. (I work with my sleepiness and laziness, not against it!)
posted by fountainofdoubt at 3:21 PM on November 12, 2020 [2 favorites]
That said, if meal planning and rough, ballpark calorie counting don't trigger disordered eating for you, there's nothing wrong with budgeting for a snack in the evening if you want to make it a priority. The trick is staying honest with yourself and making it slightly inconvenient to go get extra. (I work with my sleepiness and laziness, not against it!)
posted by fountainofdoubt at 3:21 PM on November 12, 2020 [2 favorites]
If you interrupt the pattern and stop long enough, the mad yen should dissipate and then it's easier. Sometimes I try to call my own snackbluff with "Hungry? Plenty of sardines!" That works pretty well. You have to be pretty invested to eat sardines. They are not a food you can just keep tossing down mindlessly all night. You tend to get over them before you've even finished the can.
posted by Don Pepino at 3:36 PM on November 12, 2020 [13 favorites]
posted by Don Pepino at 3:36 PM on November 12, 2020 [13 favorites]
My feeling is that the snacks you're listing are the sorts of expensive bougie Whole Foods snacks that sound healthy but aren't (no judgement, I love that sort of stuff too). They're the sort of mix of carbs and fat that tends to promote weight gain, just like most junk food.
Since going keto, I've become much more attuned to whether I'm actually hungry or just bored/wanting to treat myself. I think this is because there are very few "snack" type things available to eat on keto (unless you make them yourself from scratch, and even then). Every time I think I might be hungry, I think to myself: "Am I hungry enough that I want to eat a pork chop right now (or some hard-boiled eggs, or a chicken breast)?" Usually, the answer is no, and I'm just bored-hungry.
posted by ClaireBear at 3:53 PM on November 12, 2020 [6 favorites]
Since going keto, I've become much more attuned to whether I'm actually hungry or just bored/wanting to treat myself. I think this is because there are very few "snack" type things available to eat on keto (unless you make them yourself from scratch, and even then). Every time I think I might be hungry, I think to myself: "Am I hungry enough that I want to eat a pork chop right now (or some hard-boiled eggs, or a chicken breast)?" Usually, the answer is no, and I'm just bored-hungry.
posted by ClaireBear at 3:53 PM on November 12, 2020 [6 favorites]
No one can eat whatever they want. That's a myth. (IMHO)
Going from 6:00 pm to 11:00 pm without eating anything is quite a stretch. I suggest having a planned snack that is mostly protein & fat (such as nuts and cheese) at around 9:00 pm. It takes about 15 minutes for an urge to pass. When tempted to eat, "ride the wave" of discomfort the urge causes; the more you do this, the easier it will get. Sometimes doing something relaxing while you ride the wave is useful, such as lying down and deep breathing.
posted by SageTrail at 4:15 PM on November 12, 2020 [3 favorites]
Going from 6:00 pm to 11:00 pm without eating anything is quite a stretch. I suggest having a planned snack that is mostly protein & fat (such as nuts and cheese) at around 9:00 pm. It takes about 15 minutes for an urge to pass. When tempted to eat, "ride the wave" of discomfort the urge causes; the more you do this, the easier it will get. Sometimes doing something relaxing while you ride the wave is useful, such as lying down and deep breathing.
posted by SageTrail at 4:15 PM on November 12, 2020 [3 favorites]
I also wonder whether you might benefit from some sort of radical change. Research indicates good things about intermittent fasting, which sounds dramatic but really just means only eating for a certain number of hours a day - usually you want to have an eating window of 14 hours a day or under. People in the past likely didn't eat every few hours, and some scientists think that this contributes to obesity (especially with a higher-carb diet and the related insulin releases). You could do this in a few ways:
As an initial strategy, I would probably recommend that you cut out breakfast entirely, and have an evening snack instead, focusing on something heavier in fat/protein and lower in carbs (nuts [with no fruit], cheese, plain yogurt, etc.). More recent research suggests that skipping breakfast may be linked to lower body weights (or at least, it doesn't make you heavier), so there's no need to eat it, especially if you don't feel very hungry.
You could also try eating dinner a bit later in the evening. I find when I eat dinner before 7pm, I either need a snack or I'm too hungry to go to sleep. Would your family be amenable to pushing dinner back, and you might be less in the mood for a snack so soon after?
If neither of those work, I would suggest just going cold turkey on the snack. Try some strategies that previous posters have suggested, like brushing teeth beforehand, or cultivating a taste for herbal tea.
I'd also strongly suggest weight lifting/resistance training. It only takes 20 minutes a day (or 40 minutes 3 times a week), and I was pleasantly surprised by how quickly I saw results. Cardio never did anything for my appearance, but I saw more muscle "definition" very quickly with lifting. It didn't bulk me up, but I think it did get rid of some of the fat around my muscles and maybe make the muscles a bit more shapely. More muscle should increase your resting metabolic rate, which should render you able to eat more without becoming larger.
posted by ClaireBear at 4:20 PM on November 12, 2020 [5 favorites]
As an initial strategy, I would probably recommend that you cut out breakfast entirely, and have an evening snack instead, focusing on something heavier in fat/protein and lower in carbs (nuts [with no fruit], cheese, plain yogurt, etc.). More recent research suggests that skipping breakfast may be linked to lower body weights (or at least, it doesn't make you heavier), so there's no need to eat it, especially if you don't feel very hungry.
You could also try eating dinner a bit later in the evening. I find when I eat dinner before 7pm, I either need a snack or I'm too hungry to go to sleep. Would your family be amenable to pushing dinner back, and you might be less in the mood for a snack so soon after?
If neither of those work, I would suggest just going cold turkey on the snack. Try some strategies that previous posters have suggested, like brushing teeth beforehand, or cultivating a taste for herbal tea.
I'd also strongly suggest weight lifting/resistance training. It only takes 20 minutes a day (or 40 minutes 3 times a week), and I was pleasantly surprised by how quickly I saw results. Cardio never did anything for my appearance, but I saw more muscle "definition" very quickly with lifting. It didn't bulk me up, but I think it did get rid of some of the fat around my muscles and maybe make the muscles a bit more shapely. More muscle should increase your resting metabolic rate, which should render you able to eat more without becoming larger.
posted by ClaireBear at 4:20 PM on November 12, 2020 [5 favorites]
Oh! One more thing: I read some article sometime (sorry I can't cite it but it was ages ago) that put it this way: people who lose weight and keep it off are also okay being a little bit hungry sometimes. Which is to say, if you track your food and activity level and you're eating the right amount and your weight is at a healthy range, then have a glass of water or cup of herbal tea or take a walk and distract yourself to see if it passes.
posted by bluedaisy at 4:21 PM on November 12, 2020 [1 favorite]
posted by bluedaisy at 4:21 PM on November 12, 2020 [1 favorite]
Another experiment I’ve done when I’m feeling hungry later in the evening, is to plan a big dense breakfast the next day. I’m almost never extra-hungry in the morning but planning eggs and oatmeal and sausages the night before satisfies whatever part of my brain that is looking for cereal when the house is quiet. If ignoring the signal veers too close to unhealthy behaviors, limiting myself to dinner leftovers after dinner also has a chilling effect on my actual appetite. Turns out I’m not hungry, I just want to taste fun flavors, and knowing that helps me listen to what my body actually needs.
posted by tchemgrrl at 4:27 PM on November 12, 2020 [1 favorite]
posted by tchemgrrl at 4:27 PM on November 12, 2020 [1 favorite]
I have succeeded in this area by having a very large (around 24 ounces) post-dinner decaf tea with stevia. Apparently it hits my brain's sensors for "sweet" and "full belly" and lets me make it to bedtime with no further eating.
posted by BlahLaLa at 4:27 PM on November 12, 2020
posted by BlahLaLa at 4:27 PM on November 12, 2020
In September I started intermittent fasting and keto, and it has literally changed my life. After a 40 years of eating a bag of chips in front of the tv every night (and running up for an extra slice of cake during the commercial break), now I just...don't. The nighttime cravings, the need for something sweet/salty/comforting -- it's all completely gone. Going cold turkey on carbs was very hard for the first couple of days, but if someone had told me that all of my cravings would just go away forever if I eliminated added sugars/flours/starches from my life, I'd have done this years ago. So I'm telling you: if carb cravings are a problem for you, try cutting them out completely for a while and see how you feel.
If you do decide to try it, the /keto subreddit has a large community and a lot of helpful info.
posted by apparently at 5:36 PM on November 12, 2020 [4 favorites]
If you do decide to try it, the /keto subreddit has a large community and a lot of helpful info.
posted by apparently at 5:36 PM on November 12, 2020 [4 favorites]
You'll have to choose your own path, of course, but what works for me is not eating *at all* after a certain time (say 9 pm) and/or eating mindfully (so obviously not combining eating with TV). Not that I stick to this consistently! But when I do, it is good for me.
The other thing that might help is feeling good about your body as it is and letting go of the sense that the ideal you is somewhere in the future that you will arrive at after fixing all your problems (for instance, losing weight). That future ideal self never arrives. Treat your present self with kindness and acceptance.
posted by splitpeasoup at 8:06 PM on November 12, 2020 [2 favorites]
The other thing that might help is feeling good about your body as it is and letting go of the sense that the ideal you is somewhere in the future that you will arrive at after fixing all your problems (for instance, losing weight). That future ideal self never arrives. Treat your present self with kindness and acceptance.
posted by splitpeasoup at 8:06 PM on November 12, 2020 [2 favorites]
Also, there's nothing wrong with chocolate! Quite the contrary, actually. It has high antioxidant levels and generally good health effects. The problem is the sugar in it. I eat Lily's chocolate, which is quite low carb. I'd say that's healthier than almost anything on your list (maybe tied with cheese and plain yogurt). It comes in lots of different varieties, and my favorites are almond milk chocolate, hazelnut milk chocolate, and white chocolate chips. I recommend it after a low-carb meal so your insulin is low, so the fat and calories in it won't be stored as fat in your body. It's a great low-carb snack/dessert. My husband even really likes it, and he's picky and doesn't do keto. We like to mix Lily's chocolate chips in a little dessert cup with some nuts (almonds are great with dark chocolate chips; I like pistachios with white chocolate chips; or just regular mixed nuts with any chocolate chips), and eat it with a spoon for a snack. I also mix unsweetened dried coconut meat with Lily's chocolate chips and sometimes almonds in a bowl to give a dessert-like snack. Lily's is a bit expensive, but that just prompts me not to overeat it, and I stock up at Whole Foods when on sale (about 1/3 off for Prime members - $2.80 or so on sale), and you can probably find it cheaper elsewhere. Warning that Lily's has fiber and prebiotics, and if you overeat, you may get bloating/gas.
Keto hot chocolate is also satisfying. You can mix a couple of tablespoons of cocoa (plain, unsweetened) with a couple of spoons of allulose/erythritol and with a couple of ounces of cream (and then hot water to taste). It might be a slightly acquired taste, as my husband doesn't love it (but thinks it tastes okay). You can also use warmed macadamia nut milk. Or the one that tastes the best might be bulletproof cocoa, which is hot water, couple of tablespoons of cocoa, couple of tablespoons allulose/erythritol, tablespoon or two of butter, dash of MCT oil (can have GI effects, increase the amount slowly), and dash of cream, all immersion-blended together. Very frothy rich texture, like from an expensive coffee shop. Might satisfy that urge for something rich and indulgent.
posted by ClaireBear at 8:36 PM on November 12, 2020
Keto hot chocolate is also satisfying. You can mix a couple of tablespoons of cocoa (plain, unsweetened) with a couple of spoons of allulose/erythritol and with a couple of ounces of cream (and then hot water to taste). It might be a slightly acquired taste, as my husband doesn't love it (but thinks it tastes okay). You can also use warmed macadamia nut milk. Or the one that tastes the best might be bulletproof cocoa, which is hot water, couple of tablespoons of cocoa, couple of tablespoons allulose/erythritol, tablespoon or two of butter, dash of MCT oil (can have GI effects, increase the amount slowly), and dash of cream, all immersion-blended together. Very frothy rich texture, like from an expensive coffee shop. Might satisfy that urge for something rich and indulgent.
posted by ClaireBear at 8:36 PM on November 12, 2020
I'm doing ok with a sort of intermittent fasting approach (I'm allowing myself broth drinks in the evening). It might work if you're similar to me, in that I have pretty low will power, yet for some reason can manage arbitrary rules like "nope, no food after 8". For some reason "snack healthily and mindfully" is much harder for me to pull off than a hard "no. Nope. No night snacks!".
posted by Jon Mitchell at 9:35 PM on November 12, 2020
posted by Jon Mitchell at 9:35 PM on November 12, 2020
You mention your portions. I keep a kitchen scale out (you can get them for like $10) and actually measure a lot of what I eat, especially snacks. So I make sure I’m ACTUALLY eating one ounce of nuts, or 15g of chocolate chips, or whatever the serving size is. It’s very fast to do. I count out the chips or crackers onto a plate. And I’ll second the planning for a snack, and/or trying to get in the habit of tea or something instead. If I know I want to watch a movie at night with a giant bowl of buttery popcorn, well. That means dinner is a whole lot smaller.
posted by jeweled accumulation at 9:58 PM on November 12, 2020
posted by jeweled accumulation at 9:58 PM on November 12, 2020
came across this post while elbows deep in a jar of nuts at 9:30pm, and feeling a little too seen... lots of great advice here, especially about weigh training (yes!), satisfying dinner meals eaten late enough, and trying "rules" against TV eating or no after X o'clock eating. i may benefit from some of this myself, so thanks for the post.
I'll add two cents as an always-hungry person who is likewise disappointed that no amount of half marathons will allow me to drink maple syrup from the jug without repercussions... the whole30 diet has afforded me a great way to reset and refocus on healthy eating, as well as give my too often upset tummy a break. i see a few posters mentioning keto and intermittent fasting. power to you for what works, but i knew keto was not for me and wanted to throw the whole30 into the thread as an alternative. shoutout to @don pepino's comment above which had me cry-laughing-- the whole30 similarly calls the snack bluff with unlimited sardines (and any other whole food-- there are no calorie restrictions). fwiw, i will happily chow sardines all night. i really am that hungry.
for me, intermittent fasting triggers all sorts of disordered eating feelings. it's also not necessarily a productive strategy for everyone healthwise (e.g., female athletes). however, i will allow that bulletproof coffee has been a game changer for me and i can now get through morning meetings without my stomach growls drawing an audience, or otherwise having a hunger-induced breakdown.
good luck to you!
posted by tamarack at 10:32 PM on November 12, 2020 [3 favorites]
I'll add two cents as an always-hungry person who is likewise disappointed that no amount of half marathons will allow me to drink maple syrup from the jug without repercussions... the whole30 diet has afforded me a great way to reset and refocus on healthy eating, as well as give my too often upset tummy a break. i see a few posters mentioning keto and intermittent fasting. power to you for what works, but i knew keto was not for me and wanted to throw the whole30 into the thread as an alternative. shoutout to @don pepino's comment above which had me cry-laughing-- the whole30 similarly calls the snack bluff with unlimited sardines (and any other whole food-- there are no calorie restrictions). fwiw, i will happily chow sardines all night. i really am that hungry.
for me, intermittent fasting triggers all sorts of disordered eating feelings. it's also not necessarily a productive strategy for everyone healthwise (e.g., female athletes). however, i will allow that bulletproof coffee has been a game changer for me and i can now get through morning meetings without my stomach growls drawing an audience, or otherwise having a hunger-induced breakdown.
good luck to you!
posted by tamarack at 10:32 PM on November 12, 2020 [3 favorites]
You might be like me - my body just needs something in the late evening because otherwise I'll either have problems falling asleep or wake in the middle of the night. Intermittent fasting is all good for people it suits, but I just add a fourth meal called "supper" around 9-10 PM. Not a snack - a proper meal, with a drink and plate and multiple "courses". Yesterday I had a pot of skyr and an apple, for example, with fancy mineral water. Low glycemic index carbs and lots of protein. I use supper to take my evening meds too, which works nicely to remind me to eat at a set time. I've lost weight nicely on the four-meal system and no longer suffer from blood sugar bounces in the night.
posted by I claim sanctuary at 12:33 AM on November 13, 2020 [2 favorites]
posted by I claim sanctuary at 12:33 AM on November 13, 2020 [2 favorites]
My partner has had intermittent issues with late-night eating; as others have suggested, brushing his teeth 30-60mins after the last official meal or dessert of the day has helped with this a lot.
posted by terretu at 1:10 AM on November 13, 2020
posted by terretu at 1:10 AM on November 13, 2020
I would try eating dinner later, around 7:30 — or going to bed earlier.
If you must eat a snack, eat cruciferous vegetables, like roasted broccoli or cauliflower. Celery and hummus could work, or a bowl of miso broth. Or a single orange.
posted by amaire at 6:27 AM on November 13, 2020 [2 favorites]
If you must eat a snack, eat cruciferous vegetables, like roasted broccoli or cauliflower. Celery and hummus could work, or a bowl of miso broth. Or a single orange.
posted by amaire at 6:27 AM on November 13, 2020 [2 favorites]
I have a string cheese in the middle of the night to combat the OMFG I'm hungry feeling at 2 AM. I was really hungry after around 6 hours. It was something I worked out with my bariatric dietician. Occasionally, I'll have a rice cake (either sweet or salty).
I started logging my calories again because I gained a few pandemic pounds. Once I'm finished eating for the night (I have dinner at 8ish), I close out the day on my calorie tracker and I can't have anything until that string cheese. YMMV on the calorie counting thing. Or you might find another "ritual" type behavior that cues the end of an eating day.
I talk about Premire protein shakes a lot. I get the prepared ones at Sam's (cheaper by the case) and they are 140 calories and 30 grams of protein and I think 2 grams of carbs. The Cookies and Cream one is quite good, as it has a thicker mouth feel than the chocolate with the same flavor. There are multiple flavors; I like the vanilla as well. I tried the caramel and found it too sweet. There are also Banana/Strawberry/Peaches and Cream flavors, though I've not tried them.
posted by kathrynm at 3:35 PM on November 13, 2020 [2 favorites]
I started logging my calories again because I gained a few pandemic pounds. Once I'm finished eating for the night (I have dinner at 8ish), I close out the day on my calorie tracker and I can't have anything until that string cheese. YMMV on the calorie counting thing. Or you might find another "ritual" type behavior that cues the end of an eating day.
I talk about Premire protein shakes a lot. I get the prepared ones at Sam's (cheaper by the case) and they are 140 calories and 30 grams of protein and I think 2 grams of carbs. The Cookies and Cream one is quite good, as it has a thicker mouth feel than the chocolate with the same flavor. There are multiple flavors; I like the vanilla as well. I tried the caramel and found it too sweet. There are also Banana/Strawberry/Peaches and Cream flavors, though I've not tried them.
posted by kathrynm at 3:35 PM on November 13, 2020 [2 favorites]
I think it helps, if you want to still have snack type food (somewhat junk food, if on the healthy side) it shouldn't be your last meal if the day. Maybe incorporate some into lunch or have a small afternoon snack, but have dinner (a large one if necessary) be your last meal before you sleep. It'll help you be less hungry.
I used to just use a guideline that I didn't eat within three hours of bedtime, but now I just brush my teeth after dinner and am done. It's easier than allowing any snacking and I'm less hungry. Though I will note that being a tiny bit hungry and ignoring it because it isn't food hours is something you can get used to remarkably quickly. I always thought I needed a snack before bed because I couldn't sleep if I was hungry. It took me two or three weeks of not eating near bedtime to get used to it and sleep just fine. (Actually slept better without the acid reflux, which is why I had stopped to begin with.) Are you a night owl or can you go to bed earlier? Because that might help make the dinner to bedtime window smaller.
posted by Margalo Epps at 7:28 PM on November 16, 2020 [1 favorite]
I used to just use a guideline that I didn't eat within three hours of bedtime, but now I just brush my teeth after dinner and am done. It's easier than allowing any snacking and I'm less hungry. Though I will note that being a tiny bit hungry and ignoring it because it isn't food hours is something you can get used to remarkably quickly. I always thought I needed a snack before bed because I couldn't sleep if I was hungry. It took me two or three weeks of not eating near bedtime to get used to it and sleep just fine. (Actually slept better without the acid reflux, which is why I had stopped to begin with.) Are you a night owl or can you go to bed earlier? Because that might help make the dinner to bedtime window smaller.
posted by Margalo Epps at 7:28 PM on November 16, 2020 [1 favorite]
TW: eating disorders
I plan to have a snack after dinner that isn’t too caloric (or sometimes even at all!) so that if I binge, it doesn’t matter much (100-200 calories). When I’m not hungry, I have a pot of herbal tea. When I am, I would commonly have cucumbers or grapes. I am a healthy weight (on the high end of healthy BMI) and I don’t think this is disordered eating but I can’t recommend it to anyone who has issues in that area.
Just having a pleasurable after dinner ritual can go a long way. Bubble bath, herbal tea, fruit, some other small dessert or snack, wine, weed. Candles. Just something to enjoy yourself without eating (what you don’t want to eat).
posted by stoneandstar at 1:38 AM on December 25, 2020
I plan to have a snack after dinner that isn’t too caloric (or sometimes even at all!) so that if I binge, it doesn’t matter much (100-200 calories). When I’m not hungry, I have a pot of herbal tea. When I am, I would commonly have cucumbers or grapes. I am a healthy weight (on the high end of healthy BMI) and I don’t think this is disordered eating but I can’t recommend it to anyone who has issues in that area.
Just having a pleasurable after dinner ritual can go a long way. Bubble bath, herbal tea, fruit, some other small dessert or snack, wine, weed. Candles. Just something to enjoy yourself without eating (what you don’t want to eat).
posted by stoneandstar at 1:38 AM on December 25, 2020
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posted by ChuraChura at 2:07 PM on November 12, 2020 [12 favorites]